How do I know if my child is eating enough?
Children eat when they are hungry and usually stop when they are full. Some parents worry because young children appear to eat very small amounts of food, especially when compared with adult portions. A child who is growing well is getting enough to eat.
To check your child’s eating pattern, pay attention to his or her food choices.
-
Make sure no one food group is completely left out. If this happens for a few days, don’t worry. But prolonged neglect of a food group could keep your child from getting enough nutrients.
-
Encourage your child to be adventurous and eat a variety of foods within the food groups too. Even within a food group, different foods provide different nutrients. If the family is adventurous, then the child will likely join in.
Child-Size Servings: Be Realistic
For children, adult-sized servings can be overwhelming. Offering child-sized servings encourages food acceptance.
Here’s an easy guide to child-sized servings.
Snacks Count Too
Snacks make up an important part of childhood nutrition. Children must eat frequently. With their small stomachs, they cannot eat enough at meals alone for their high-energy needs. Three meals and 2 or 3 healthy snacks a day help children to meet their daily nutrition needs.
To make the most of snacks, parents and caregivers should offer healthy snack choices and be consistent with the time snacks are served.
Type. Offer a variety of snacks. Choose mostly healthy snack foods that are a good source of nutrients (protein, vitamins, minerals) as well as calories. Examples include raw vegetables, fresh or dried fruits, and low-fat dairy products. (See “Safety check.”) One hundred percent fruit juices (unsweetened) are an alternative to soda and fruit drinks but should be limited to 4 to 6 ounces per day.
Timing. Plan snacks. Schedule snacks around normal daily events, and space them at least 2 hours before meals. Children should not feel full all the time. A feeling of hunger between meals and snacks encourages children to eat well when healthy foods are offered. If your schedule is hectic, pack a snack. This helps prevent a cranky, hungry child with no options besides fast food.
Foods to Choose
Foods from all the groups work together to supply energy and nutrients necessary for health and growth. No one food group is more important than another. For good health, you and your child should choose foods from all 5 food groups.
-
From the grain group: Whole-grain products such as breads, crackers, cereal, pasta, brown rice, bagels, tortillas, corn bread, pita bread, bran muffins, English muffins, matzo crackers, pancakes, breadsticks, and pretzels.
-
From the vegetable group: Asparagus, beets, bok choy, broccoli, carrots, cauliflower, collard greens, corn, cucumbers, green and red peppers, jicama, kale, okra, peas, potatoes, pumpkin, snow peas, squash, spinach, string beans, sweet potatoes, tomatoes, vegetable juices, and zucchini. Some raw vegetables can be choking hazards for young children. (See “Safety check.”)
- From the fruit group: Apples, applesauce, apricots, bananas, berries, cantaloupe, figs, 100% fruit juices (unsweetened), grapefruit, kiwi, mangoes, nectarines, oranges, papayas, peaches, pears, plums, pineapple, raisins, prunes, starfruit, strawberries, tangerines, and watermelon. Many of these can be offered as dried fruits as well. Some fresh and dried fruits can be choking hazards for young children. (See “Safety check.”)
- From the meat, poultry, fish, dry beans, eggs, and nuts group: Lean cuts of beef, veal, pork, ham, and lamb; skinless chicken and turkey; fish; shellfish; cooked beans (kidney beans, black-eyed peas, pinto beans, lentils, black beans); refried beans (made without lard); peanut butter; eggs; reduced-fat deli meats; tofu; nuts; and peanuts. (See “Safety check.”)
- From the milk, yogurt, and cheese group: Low-fat milk, yogurt, cheese, string cheese, cottage cheese, pudding, custard, frozen yogurt, and ice milk.
Safety Check
Choking hazards: Do not feed children younger than 4 round, firm food unless it is chopped completely. The following foods are choking hazards: nuts and seeds; chunks of meat or cheese; hot dogs; whole grapes; fruit chunks (such as apples); popcorn; raw vegetables; hard, gooey, or sticky candy; and chewing gum. Peanut butter can be a choking hazard for children younger than 2.
Peanut allergies: Peanut and tree nut allergies are increasing. If your child has food allergies, or is diagnosed with peanut or tree nut allergies, avoid nuts and any food that contains or is made with nut products. If nuts are to be eaten away from home, check to make sure there are no children present with nut allergies.
